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Old 11-12-2019, 09:12 AM   #13381
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 2,910
Re: Over 50 Crossfitters Sign In

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
1/2 Kneeling Hip Flexor Mobs: 8ea
Glute Bridge ISO: 4x10s
Heel Sit T-Spine Ext. Rot: 8ea
1/2 Kneeling Ankle Mobs: 10ea
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators

Trapbar Deadlift 5 x 1 @ 225# -Felt relatively light today.

30 minute AMRAP
12 Calories of Echo Bike
12 Kettlebell Swings 53#
12 Goblet Squats 35#
12 Dumbbell Presses 25# DBs
Started each round on the 6 minutes. That gave me between 2-2:30 for rest.
5 rounds

30sec/30sec hang from pull up bar/rest
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53/5'11"/165
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